Talking Therapies

Talking Therapies have proved very effective in helping some aspects of anxiety and depression and many of them are available on the NHS via Let’s Talk, talk2gether.nhs.uk.

CBT - Cognitive Behavioural Therapy - this is available on the NHS, for up to 12 weeks and is used to treat depression, anxiety. For OCD a specific form of CBT called exposure and response prevention ERP is often recommended, and for PTSD a trauma-focused cognitive behavioural therapy might be used. (More info on CBT)

EDMR - Eye movement desensitisation and reprocessing - this is often used for PTSD and some anxiety. In this treatment you are guided by a therapist to make rhythmic eye movements while recalling the traumatic event. The eye movements are designed to stimulate the information-processing system in the brain. The aim of the treatment is to help you process the traumatic events, and speed up re-adjustment and recovery.

Counselling - you may also benefit from some deeper therapy that can help unpack some of your personal experiences and provide clarity and a way to move forward. You might be offered time with a psychologist or psychiatrist on the NHS, or you can look locally for a therapist. Cotswold Counsellors is a Gloucestershire-based charity that offers counselling to anyone who needs it at a reduced rate, based on just what you can afford. You can register with them here.

Peer Support

Peer support is one of the key factors in helping mothers make a full recovery from depression and anxiety. Join online forums specifically for other mums in your position and find local groups dedicated to supporting mums going through perinatal depression and anxiety. Below we’ve listed some of the best.

• The PANDAS Facebook Support Group is a closed private space for anyone experiencing perinatal mental health issue, or you can search Facebook for specific OCD, psychosis, depression etc groups.

• The Shine Mummies closed group is also a fantastic space for support and advice.

• The Association on Postpartum Psychosis (APP) runs an online peer support network, which you can register for here

• The Birth Trauma Association (BTA) runs a support group for help with perinatal PTSD on Facebook here.

• The Assocation for Postnatal Illness offers a live chat function Mon-Friday betwen 10am-2pm, find out more here.

• The Shine Creative Therapy course is designed specifically to support and encourage these friendships - find out more here.

• You can also visit the Shine Drop-Ins in your local area - find out dates and locations here.

• Homestart also runs a short six week drop in group called Mums in Mind around the Stroud area. You can find out more here.

Self-Care

It’s really important that you also take responsibility for your own recovery and try to support yourself as much as you can. It’s not selfish to look after yourself, it’s essential.

Be Kind to Yourself: You might have many expectations for yourself as a parent, but none of us can meet all our expectations all the time. Don't beat yourself up if you don't do something you planned to, or if you find yourself feeling worse again. Try to treat yourself as you would treat a friend, and be kind to yourself.

Ask for Help: It’s not weak to ask for help, it’s brave. Whether that’s a friend, partner, family member, doctor, neighbour, health visitor, local charity, Shine mum - just ask for what you need, you’ll be amazed at how much people want to help.

Click here for further ideas on how to manage some of your specific challenges, as well as support, advice and articles that help you to reset your thinking and make self-care a priority. And also read Emma and Rachael’s stories, who share some of the things that helped them too.

Medication

Medication is often offered to people who are experiencing severe depression or anxiety, and especially for those with psychosis, who might be offered an anti-psychotic drug to help manage the psychosis.

Taking medication can feel like a scary step, and it isn’t right for everyone, but it can often give you the lift you need to sort out the difference between the darkness and the light.

You can read a bit more about the medications used to treat perinatal mental health here.